after a workout clearly increases protein synthesis, some argue that the
increased protein has a negative effect on bone. According to a recent study, protein supplementation during 6 months
of resistance training did not have a negative effect on bone, in fact, bone health was actually improved compared to a
group who supplemented with carbohydrate. The group who received additional protein also experienced a greater increase
in one of the most powerful anabolic hormones, i
nsulin-like growth factor-1
. The protein intake in this group was 162
g/day compared to 85 g/day in the carbohydrate-supplemented group.
does not adversely affect
bone, rather it enhances adaptations in bone in response to resistance training.
Vukovich MD, et al. Effect of protein supplementation during a 6 month strength and conditioning program on bone
Federation of American Societies for Experimental Biology, Washington D.C., April, 2004.
Ballard TP, et al. The effect of protein supplementation on plasma insulin-like growth
factor-I (IGF-I) levels during a 6-month strength and conditioning program.
Federation of American Societies for
Experimental Biology, Washington D.C., April, 2004. Abstract #851.11.